The Bicep and Deltoid Squeeze

Works: Biceps, deltoids

Sit cross-legged on the floor and hold your weights. Lift up your arms and extend them to your side, palms facing forward and elbows bent at 90 degrees. Keep your shoulders down and your wrists in line with your elbows.

Rotate your arms so your elbows are moving to meet each other in front of you. They should be perpendicular to your shoulders. Keep your muscles engaged, and move back to starting position.